Weather: 2 days removed from Hurricane Dorian. Low 80s, clear, dry.
Apx. once per quarter YHC/QIC enjoys taking the Q at F3 Grandstrand’s neighboring (and progressive) region F3 Republic and their #HIM. YHC figured that with their AOs being closed 2 days due to Dorian (similar to F3GS) that the Pax were itching for a stout bootcamp. YHC was going stir crazy as well eating way too many Hurricane comfort snacks that the M bought for this one – and by the looks of our stash – the whole 2019 hurricane season! The objective of the morning at the #Anvil was a you vs. you, a set list of #crowdpleaser exercises, intermittent partner work, Kettle Bells (courtesy of OC), yes…bells make everything better, a sandbag and I guess some light running on the #weinke. In order to cajole my fleet footed friend Goldberg out this morning, YHC also had to leave the bucket back at the beach. 11 Pax showed up for a bucket-less beatdown and YHC was ready to oblige!
Date of Beatdown: 2019-09-07
Name-O-Rama: Rainbird (1×R), Blacktop, Won-Ton, Mudslide, Hoedown, Hong Kong Fuey, Runoff (AOQ), GoodCents (3rd FQ), Goldberg (Weasel Shaker), Grasspatch (Nan'tan), and YHC.
Warm-Up-Gig: One-minute warning, welcome to F3, mission and disclaimer.
Entire workout was done in the AO parking lot.
Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Imperial Walkers, LBAC forwards & back, and overhead presses.
The Thang That Surely Happened: Segment 1:
Each Pax completes the entire list 4 times; however, exercise sets could be broken down done in any order.
25 Merkins
25 4-ct Flutter Kicks
12 Burpees
25 Jump Squats (w/ 2 hands touching the ground before ea. jump)
30Y Bearcrawl
10 BBSU (strict form w/ partner assist)
20 Kettle Bell swings with either 30, 40 or 50# bell
Either 30Y Partner Carry, 100Y 40# Sandbag Carry or 100Y 60# KB carry.
200M run
Segment 2:
1 round of Mary where each Pax lead an ab/core related exercise apx. 10 reps. IC. YHC wrapped up Mary with "one-up" where Pax paired up challenging each other to an initial number of Merkins, then countering, until a number is settled w/ winner having bragging rights for calling out (w/ no counter) the highest number. For Grasspatch, Blacktop and YHC, an easy 15 became 25, then 30, 35 settling on 40...20 more than our already smoked shoulders could muster -- lol.
Cool down:
YHC lead the Pax through a quick series of cool down stretches.
Time!
Circle of Trust: COT
Count-O-Rama 11
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by HoeDown
Announcements: Announcements: Check out F3 Republic regional website and Twitter posts for daily updates and information. Next Saturday huge convergence and 5K run to support Special Olympics. Sign up to Q somewhere in September...VQ, Q at another AO, or maybe outside the region!
Moleskin: NMMS: Honor to Q and support Anvil! Not an easy workout this morning dudes, but you got it done! Grinded it out! #Goodlivin. 7 for other pre-workouts as well! And a small crew for Coffeteria.
#ISI
Rousey
"A man thinks by mouthing hard words that he understands hard things." Herman Melville
Submitted by:
Rousey
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